Monday, June 25, 2007

Lunch Monday 25 June - Black Bean Soup

Black Bean Soup
1/2 red onion, chopped
2 cloves garlic
100g dried black beans
2 carrots
1 red pepper (about 140g)
1 green pepper (about 140g)
1 pint vegetable stock
2 tomatoes, chopped
3-4 green chillis
1 teaspoon ground cumin
1 teaspoon ground coriander
1 bay leaves
small handful fresh coriander

Soak the black beans overnight and then cook until tender, 45 minutes to 1 hour. Halve the peppers. Finely chop one half the the peppers and reserve. Place the other half the peppers, the onion, garlic, beans, carrots and half of each of the peppers in a large pot. Cover with the vegetable stock and simmer until the vegetables are tender, about 30 minutes.

Puree the soup. Add the cumin, coriander, bay leaf and simmer for 10 minutes. Add the reserved finely chopped peppers, the chopped tomato and the chillis. Simmer for a further 10 minutes. Serve garnished with the fresh coriander.

Makes one large serving or two medium servings.

Nutrition Data per serving (one LARGE serving)
Calories (kcal) 541.3
Carbohydrate (g) 98.3
Protein (g) 28.9
Fat (g) 5.4
Fibre (g) 24.9

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